by Gemma Delaney

Has the lockdown left you feeling a bit heavier? Don’t fret, ladies; you’re not alone. A recent study indicates that two-thirds of individuals have experienced weight gain during the lockdown period. The figure grows even steeper for the fairer sex, with over 60% of females reporting to feel heavier than before the pandemic’s commencement. Some even confessed to gaining a whopping 14lbs!

With the much-awaited reopening of gyms, it’s time to reignite your fitness journey – working harder yet smarter to achieve outstanding results. Let’s delve into some expert advice on how to challenge your body, shed those extra pounds, and adhere to safety precautions.

Emphasize Stretching

Whatever you do, do not neglect stretching – especially if weightlifting forms part of your regimen. Leading fitness authority and creator of popular Barre program suggests, “Weightlifters ought to include a set of brief yet effective stretches in their daily routine.”

Maximize Challenge

To make your typical exercises more challenging, try to adapt them a bit. If you’re accustomed to doing a dumbbell chest press on a standard bench, try performing it on a stability ball. This way, your body and core will work in harmony to offer the necessary stability during the activity. Similarly, you can make your tricep dips more challenging by placing your feet farther away from your body.

Work Those Large Muscle Groups

In order to challenge yourself further, consider targeting large muscle groups. Another seasoned fitness trainer suggests that your fitness regimen must include the staples – squats, deadlifts, lunges, push-ups, rows, and overhead presses.

The Time Under Tension Method

‘Time under tension’ is a method where you lift weights at an impressively slow pace, offering your muscles more time under stress, thus improving results. The same fitness expert adds, “Time under tension is a scientifically validated method to build up muscle, especially useful when you’re restricted to lifting lighter weights. Your muscles grow when they are under tension for extended durations.”

Your Safety is Paramount

While you’re focused on shredding pounds and building muscle, remember to uphold all safety measures. Ensure you remain at least two meters away from fellow gym-goers, especially during heavy exertion leading to perspiration and heavy breathing. It may be challenging to spot unless you’re exercising with a cohabitant, so only lift weights that you can comfortably manage. Lastly, ensure you dispose of used gym towels or wipes promptly and sanitize your hands after each interaction.

Whether you’re eager to lose weight, regain your pre-pandemic fitness, or aim for new fitness highs, the reopening of gyms presents a tremendous opportunity. Here’s to sweating it out and staying safe!

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